From improving heart, lung and kidney disorders to alleviating symptoms of HIV, young coconuts hold many nutritional and medicinal properties. Islanders have used these fruits for years, appreciating their mineral-rich water and nutritious values that exceed those of most other fruits. With a sleek, green appearance -- as opposed to the brown, husky outer shell of mature coconuts -- young coconuts are primarily used for their water, but consuming their meat is not uncommon.
Calories and Fat
Young coconuts are chock full of nutrients while only containing 140 calories. Only 25 of those come from fat. An entire young coconut has 3 g of fat, all of which are saturated. This makes up 5 percent of the daily recommended value of total fat and 15 percent of saturated fat.
Carbohydrates
Nine percent of your daily recommended value of carbohydrates can be consumed in a whole young coconut, translating to 28 g. Of these 28 g, dietary fiber accounts for 2 g and sugar for 15 g.
Protein
Based on the nutritional analysis of chilled fresh young coconuts from Thailand, 2 g of protein can be found in one entire fruit. This is a small amount when compared to the 13 g of protein found in one medium mature coconut.
Other Nutrients
With no cholesterol, only 50 mg of sodium, 17 percent daily recommended value of calcium, 1 percent recommended iron and high potassium content, young coconuts pack a healthy punch. Not only are they more nutritious and less caloric than mature coconuts, but their meat is softer and easier to consume.
Health Benefits
Coconuts are known for fighting off bacteria, viruses and fungus, while boosting the immune system, thanks to their high content of lauric acid. Their juice provides more electrolytes than any other natural food, and is gradually starting to be used in place of sports drinks. The websites YoungCoconuts.com and CookyCoconuts.com, dedicated to the distribution of information about young coconuts, claim that coconuts aid in a host of other ways, including weight loss, reduced heart disease and cholesterol, improved diabetes and digestive disorders, increased metabolism and anti-aging.
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